You may have heard that preparation is key—for road trips, work presentations and tests. However, that statement also applies to food preparation, and it involves more than choosing between cutting sandwiches into triangles or squares. The ingredients you use to prepare food matter too, so you'll want to find a healthy cooking oil .
"Cooking oils and fats are more than just ingredients; they affect the nutrition, taste, and texture of our food," Dr. Chris Mohr, Ph.D, RD , a fitness and nutrition advisor at Fortune Recommends Health. "Each type of oil has different properties, like fatty acid profiles and smoke points, which influence the healthiness of our meals."
Yes, the healthiest cooking oil has fat. What is the healthiest oil to cook with? RDs shared their pick and explained what makes an oil healthy.
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Is Cooking Oil Healthy?
It certainly can be. "The healthiness of cooking oil depends on its fatty acid profile, the portion used and how it's used," Dr. Mohr says. "Oils high in unsaturated fats are generally considered healthier options. Replacing certain fats, like saturated fats, with others, like unsaturated fats, may help to improve cholesterol levels and reduce the risk of heart disease. However, using any oil in excessive amounts can lead to a less healthy diet."
Let's address the elephant in the room: the fat factor. Despite its negative connotation, fat is an important part of a well-balanced diet.
"Fat is an essential macronutrient," says Julia Zumpano RD , a registered dietitian with the Cleveland Clinic Center for Human Nutrition . Zumpano was critical in developing the Cleveland Clinic Diet App with fitness and nutrition tracking and education. "Fat is a source of energy, supplies fat-soluble vitamins, minerals and essential fatty acids. Some cooking oils are better than others based on the nutrient profile and processing."
RD Tips for Choosing the Healthiest Cooking Oil
1. Pay attention to fat content
The Dietary Guidelines for Americans suggest most adults cap their fat intake at less than 10% of their daily calories. In comparison, the World Health Organization puts this number at 30% of daily calories or less. A registered dietitian or healthcare provider can help you find the ideal amount of fat.
However, the type of fat you consume is important. The American Heart Association recommends choosing polyunsaturated and monounsaturated over saturated and trans fats.
"Saturated fat, which is a solid fat at room temperature, has been linked to increasing LDL cholesterol," Zumpano says. "Sources of saturated fat include butter, lard, tallow, coconut oil, palm and palm kernel oil."
2. Check to see if it's refined or unrefined
Processing is another critical consideration. Refined isn't just a term for carbs like white pasta and bread. "Refined oils have been treated to remove impurities, giving them a higher smoke point and making them better for cooking at high temperatures," Dr. Mohr says. "Unrefined oils usually have more flavor but have a lower smoke point."
When possible, Zumpano suggests going with unrefined oils. The refining process can remove good-for-you nutrients.
3. Consider the source
Oils come from various sources, including fruits (olive oil), seeds (canola and grapeseed) and nuts (peanut).
"The source of the oil can affect its nutrient composition, taste and how well it works for cooking," Dr. Mohr says. Oils from non-tropical vegetables (olive) generally have fewer saturated fats than those from tropical fruits (coconut), according to the AHA .
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What Cooking Oil Is Best for Heating?
You want to use a cooking oil that can stand the heat. "Avocado oil, canola oil and high-oleic sunflower oil are great choices for cooking at high temperatures," says Dr. Mohr.
Here's why this matters. "High levels of heat cause the molecules to break down into substances that are not recognized by the body," says Lacy Puttuck, MS, RDN, CISSN, CSCS of Top Nutrition Coaching.
This concept is known as the "smoke point," and the USDA says it's usually between 325 degrees and 450 degrees. The USDA reports olive oil's "smoke point" is 410 degrees, though the Olive Oil Association says it can be as high as 470 degrees .
OK, So What Is the Healthiest Oil To Cook With?
No plot twists here. "I recommend extra virgin olive oil (EVOO) for use under 375 degrees, and olive oil for higher heat cooking," Zumpano says. "Olive oil is versatile."
Zumpano says olive oil is versatile and nutritious because it's:
- Antioxidant-rich with more than 20 types of polyphenols. Zumpano says these antioxidants can assist with reducing inflammation and combating free radicals that can contribute to chronic diseases.
- Healthy fats (monounsaturated fatty acid). "The polyphenols and oleic acid — the main fatty acid in olive oil—have been shown to lower bad cholesterol and increase good cholesterol, reducing the risk of heart attack and stroke," Zumpano explains. "Also, it has been shown to lower blood pressure."
- Potentially protective against cancer . "EVOO's rich dose of antioxidants, specifically oleocanthal, is thought to play a role in the cell death of cancer cells," Zumpano says.
Color Dr. Mohr a fan too, for the same reasons. He loves using olive oil in various ways. "It's also a versatile option and can be used for cooking and dressings," Dr. Mohr says.
One tablespoon of olive oil has about 119 calories and 13.5 grams of fat, but you can portion accordingly.
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Other Healthy Cooking Oil Choices
If you don't enjoy olive oil, you have other good options.
Zumpano suggests:
What Is the Least Healthy Cooking Oil?
Some oils offer more benefits than others. Generally, Zumpano suggests sticking to olive oil or the ones she mentioned above instead of these:
"Palm, palm kernel, coconut, butter, lard, vegetable shortening and tallow are high in saturated and/or trans fat, which can negatively impact cholesterol," Zumpano says. "Processed and refined seed oils can increase inflammation when consumed in excess."
Storing and Use Tips for Cooking Oil
Storage can help maintain a food's nutritional content and quality, ensuring the best taste and health benefits of your healthy cooking oil.
Zumpano recommends:
- Storing in a cool, dry and dark area away from light and heat
- Storing in a dark or opaque container
- Not reusing or reheating it.
- Using the oil within a few months of opening
- Throwing it away if rancid (smells or tastes "off")
Next up: Here's Exactly What Happens to Your Body If You Eat a Popsicle Every Day
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